I need a six pack

[darkspark]

So i need a six pack. im in good shape now i just need the meal plan or workout or both that will send me to six pack status.

[Pocky]

I don't find a six pack sexy. I like a little tummy to snuggle up to.

[sophia34]

"Six-pack abs" are nearly impossible to attain--only the most lean-and-mean can get them, and most of us aren't naturally lean-and-mean!

 

That is, anyone who's fit and does ab exercises regularly can have a six-pack--it's just going to be hidden under a layer of fat! Those who have them usually have a natural tendency not to store fat around their middles. This, unfortunately, is not me. I'm a healthy weight, I weight train, exercise, and have muscles to spare BUT I also have extra fat around my middle that's not going away no matter how many ab exercises I do or how much weight I lose (i.e., I'd be stick thin everywhere BUT there). Liposuction would be my only option--and that's not an option.

 

For STRONGER abs, just find a good 10- or 15-minute routine--there are plenty of good ab tapes out there--that work all the muscles: top, bottom and obliques. Just crunches won't get you there. One great exercise is "the plank" -- lay face down on the floor, then get up on your toes and elbows and support your whole body in a plank position for as long as you can--working up to holding the position for 60 seconds, and then repeating several times. That one really gets the stomach muscles working. Abs strengthen in a relatively short period of time, so within three or four weeks, you'll have really solid abs.

 

For a SIX PACK, though, -- well, I think you should rethink that goal. You'd have to spend hours in the gym, and even then, nothing's guaranteed. Bodies are what they are. Cutting calories won't help target that area, especially if any extra body fat gets stored around the middle (as with me).

 

Just be healthy and strong. Six packs are for drinking. (one at at time, of course!)

[tiki]

Do crunches like a mofo. My cousin does 1,000 a day...uh, but she's still flabby.

[NiCoLe20]

i want a flat stomache too... im kinda there but notreally

 

i figure if i do a few hundred crunches a day and maybe jog 2 times around my block till spring i should get there lol

[tiki]

Yeah I figure if I run to California and back, I'll still be a fat ass.

 

1,000 crunches a day and she's stilly flabby? Suuuucaroooo that!

[savethedrama4allama]

Originally posted by tiki

Do crunches like a mofo. My cousin does 1,000 a day...uh, but she's still flabby.

 

 

Is this the cousin that looks like psychoex?

[tiki]

OMG it is, it is!

[savethedrama4allama]

Originally posted by tiki

OMG it is, it is!

 

 

LOL!! Well psychoex is pretty skinny from what I've seen, but I hear she has a beer belly. how can you do 1,000 crunches a day and still have a belly? That is so unfair.

 

Well sorry darkspark I don't know how to help you. My ex had a 6pack but it was because he's 4% bodyfat. I think the key is not only having the muscle but having zero fat to cover the muscle up.

[Bella Mia]

the extra poundage that people can't seem to get rid of around the middle is a result of a fatty/sluggish liver. That explains why it is so hard to lose the tummy. It is because our intestines are so backed up due to sluggish liver it has no where else to go. If you research liver detox , fatty liver etc you will learn some amazing things that pertains to weight management and overall health.

[blue636]

Wow, a lot of myths floating around here. Let me lay down some facts for you, darkspark.

 

First, it is not impossible nor terribly difficult (difficult being subjective, of course) to get a six pack if you so desire. The key to getting a well defined mid-section is diet coupled with cardio! I have yet to see someone achieve great abs (though it does happen) without doing both.

 

Get your priorities in order. Do you want to be more muscular, or do you want to shed fat and have a "six-pack"? Doing both is not impossible but is pretty damn close.

 

The first thing you need to know is that the first place fat is stored, for most, is the abdominal area or mid-section. And, unfortunately, the last place it's going to get burned off is in the same area. What you want to accomplish is maximum fat burn and minimal muscle loss. Of course, with any weight-loss regimen you're bound to lose some muscle but this can almost be avoided!

 

Your diet is the number one thing. There's a saying that goes, "Abs are made in the kitchen, not the gym" and it is very true. You need to keep your diet high in quality protein (egg whites, lean chicken, fish, low-fat milk, etc.) to minimize significant muscle loss. You also want to rotate your carbs every few days. For a week, try limiting your carbs to only vegetables and maybe some oatmeal, that's it! Then go back to eating some potatoes, rice, etc. for a few days. Rotate them!

 

In regards to fat , you need to limit it to less than 10-15% of your daily caloric intake. What you want to do is to calculate your necessary daily caloric intake and follow it strictly or cut it by about 200-300 calories per day. If you are eating more than what you burn per day, your body will store it as fat - including protein. Keep your diet clean, your meals small (find your daily caloric intake and split it up into 6 meals 2-3 hours apart through the day), and your discipline very strict and soon you'll find yourself on the road to what you're looking for!

 

The next important part is exercise. As a minimum, I suggest you do 30 min. of cardio 3 times per week. I don't mean just lazily wasting away at the elliptical trainer, either. You need to get your heart rate up to its target zone and keep it there for the entire 30 minutes. Cardio is best done first thing in the morning before you eat breakfast as your body is in its optimal fat-burning state.

 

Finally, weights. It is essential that you do resistence training and do it heavy and hard! You want to keep the muscle whiel you lose the fat, better yet if you gain muscle, too. Find a trainer or do some research as to what workout programs might work for you. Remember that your abs are just like any other muscle - it needs recovery time. You can't do 1,000 crunches a day, every single day, and expect to see results. If anything that might be counterproductive.

 

Well, as you can see it's not going to be easy but at the same time it's not impossible. All it takes is a strict diet and exercise with just a bit of determination. Stay away from sugar and refined starches - no white bread, no white rice, no cookies, no cake, no soda, no sugar, and definitely NO FAST FOOD. That in itself should help you shed some pounds right off the bat.

 

Good luck!

[blue636]

Oh, and before I forget, you also need some EFAs (essential fatty acids). These are the omega 3 and omega 6 acids your body needs. Yes, consuming some fat helps burn the fat. Do a search on google for EFAs. They can be found in some fish, nuts, and in flaxseed oil and hemp oil (which can be found at your local health store).

 

And quick side-note, someone hit the nail on the head in terms of bodyfat. Fat is what you need to shed in order to show muscle and in order for you to get some definition in those abs you ought to shoot for 10% or less bodyfat if you are a male. 12-14% if you are female.